WOD / Blog
13 February 2026
Warm-up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% of your 1 RM. Get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Power Snatch (75/55)(55/35) Overhead Step Lunges (75/55)(55/35) RX+: (125/85)(85/60) Stimulus/Focus: Try to complete each round in: 3 […]
12 February 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 5 x 3 Stimulus/Focus: Strive to complete each set at 80%. Lift on a 3-minute clock. WOD: 4 RFT (10 Minute Time Cap) 10 Deficit Burpees (45/25) 10 Knees to Elbow Stimulus/Focus: Treat this as a sprint. See if you can set a fast pace on the burpees and […]
11 February 2026
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Spend 15 minutes working the ring muscle up. WOD: CrossFit Games Open 15.3 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders *Masters: 14/10 Stimulus/Focus: This is a past open WOD. Choose a muscle up progression that challenges you. Cool Down: 400 Meter Run with […]
10 February 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 12 Minute GAFAP 1 Dumbbell Deadlift (50/35)(35/20) 1 Weighted Box Step Over (20in) (50/35)(35/20) 2 Dumbbell Deadlift (50/35)(35/20) 2 Weighted Box Step Over (20in) […]
09 February 2026
Warm-Up: Strength/Skill Push Press: 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP on a 2-minute clock. WOD: 20 Minute AMRAP 10 Devils Press (35/20)(20/15)(2 DBs) 10 Pull Ups 400 Meter Run *RX+: (50/35)(35/20) and Chest to Bar Stimulus/Focus: This is a long time domain. Find a steady […]